50% x 5
60% x 3
70 % x 2
75% x 1
80% AMRAP
Post reps in comments on the last + set
I would now suggest we use our actual 1RM

65% 4x8
65% 8 +

Again use the same max as previous (90%)

2 RM Deadlift

In 5 sets build to a heavy set of 2 reps with good technique (training max)
Rest 2-3 minutes between sets.
Lift in pairs!

Shoulder Press 1 RM

TC 18

EMOM 9

12 Hang Sumo Hi-pull 40/30 kg
10 T2B
30 s Plate Farmers Hold

10 min to find 1 RTM

then

4 x 3

@70-80%

5 - 5 - 5 - 5 - 5
1 rep reserve every set

For reps:
4 x AMRAP 3:

RX
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.

INTERMEDIATE
40 double-unders
20 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.

BEGINNER
50 single-unders
15 burpees
Max-rep hanging knee raises
– Rest 1:00 between AMRAPs.

9 x E75s, split jerk wave:

3-2-1
3-2-1
3-2-1

For Time:

00:00
3rounds:
4 power clean@60/40kg
8 pull up
4 power clean
8 box jump over

10:00
1 round:
12 power clean@60/40kg
24 pull up
12 power clean
24 box jump over

Target under 6min, time caps 8min